My SMART Quest for today is: I am really depressed today! has some personal issues come up yesterday, but I refuse to let them keep me from working out! I am exhausted. Stayed up very late! Not the usual late Friday for my daughter to go to school so I had to get up and workout with less sleep, oh well! Of course this is the workout I DREAD! I hope I will get through it!
Awoke: 5:00 am
Today I am doing Scott Colby's Weight Based Interval Training#3, week 8, from Ageless Abs 2 Program! I am adding more reps and doing more advanced moves.
Metabolic Acceleration Phase - Week 8
Weight Based Interval Training # 3
DB Renegade Rows with Push Up and T-Stabilization (12 lb. Dumbbells) x 16 push ups (8 rows each side)
DB Bulgarian Split Squat with Overhead Press (17.5 lb Dumbbells) x 20 total (10 each side)
BOSU DB Side-Front Raise Combo (8 lb Dumbbells) x 16 (each time your arms come down equals 1 rep, will have to use fairly light weight)
DB One Legged Step Up (15 lb Dumbbells) x 24 each side
As many rounds as possible in 20 minutes. Rest only as needed.
This week I bumped up to 17.5 lbs from 15 lbs last week for the DB Bulgarian Split Squat with Overhead Press. I don't like this exercise, but I added extra weights and took off the extra reps. It worked out good.. I kept the other exercises with the same weights and reps as last week. I actually felt a little stronger so i was able to complete 3 full rounds instead of 2 1/2 like last week.
I was able to complete 3 rounds in 23:15 minutes. It still took longer to complete each round. The push ups were killer and so were the Bulgarian over head presses. I made myself finish the 3rd round after the timer went off. I really felt a sense of accomplishment especially since I had such an emotional roller coaster ride yesterday.
R#1 - 8:00, R# 2 - 7:43, 1/2, R#3 - 7:32 - Total 23:15 minutes
I finished this workout with Finisher #2 consisting of
30 Dips + 30 Jumping Lunges (total)
20 Dips + 20 Jumping Lunges (total)
10 Dips + 10 Jumping Lunges (total)
A little easier to complete this week. Total time: 4:07